Across generations, Filipinas have long been the quiet strength behind families and communities. They are mothers who rise before dawn, daughters caring for aging parents, and professionals balancing demanding careers with responsibilities at home. In every role, Filipinas embody resilience—constantly giving, supporting, and enduring.

Yet one vital form of strength often goes unnoticed: muscle health. It is the physical foundation that enables women to stay active, independent, and fully engaged in life. As women enter menopause, this foundation begins to shift. Understanding these changes can empower women to take proactive steps toward maintaining strength and well-being in midlife and beyond.

Understanding the changes

Menopause is a natural biological transition that marks the end of menstrual cycles, typically occurring in three stages: perimenopause, menopause, and postmenopause. Each woman’s experience varies, shaped by genetics, lifestyle, and overall health.

At the center of this transition is a decline in estrogen—a hormone that plays a key role in multiple bodily functions, including muscle health. Estrogen supports muscle mass, strength, and tissue repair, as well as the health of tendons and ligaments. As levels decrease, women may begin to experience:

  • Reduced muscle mass and strength
  • Slower recovery after physical activity
  • Lower energy levels
  • Increased risk of osteoporosis and cardiovascular conditions

“While these changes are normal, they do not have to limit a woman’s quality of life,” said Dr. Rowena Auxillos, former President of the Philippine Obstetrical and Gynecological Society. “Midlife is a critical window to prioritize muscle health. By intentionally building and maintaining strength, women can protect their independence, mobility, and overall well-being.”

Building strength through everyday habits

Menopause often occurs around the age of 48 and may bring symptoms such as sleep disturbances, mood changes, headaches, and joint discomfort. While these can feel challenging, they also serve as a reminder to invest in long-term health.

Adopting simple, consistent habits can make a meaningful difference:

Stay active daily
As metabolism slows, regular movement becomes essential. Activities like walking, stretching, or dancing help maintain muscle function while boosting mood and energy.

Incorporate resistance training
Strength training is one of the most effective ways to preserve and rebuild muscle mass. Exercises using free weights, resistance bands, or body weight—such as squats and push-ups—done two to three times a week can yield noticeable benefits.

Prioritize a nutritious diet
Protein plays a key role in muscle repair and growth. Women are encouraged to aim for about 0.8 grams of protein per kilogram of body weight daily. Sources include eggs, lean meats, dairy products, and plant-based options like tofu, edamame, and seeds.
Foods rich in phytoestrogens may also help ease menopausal symptoms, while calcium- and vitamin D-rich options—such as fish and leafy greens—support bone health.

Consider nutritional support
In some cases, diet alone may not meet increased nutritional needs. Clinically formulated supplements can help fill these gaps. For example, Ensure Gold contains CaHMB (Calcium β-hydroxy-β-methylbutyrate), which supports muscle maintenance, and Yeast Beta Glucan, which helps strengthen immunity when combined with proper nutrition and exercise.

“Muscle health cannot be supported by physical activity alone—especially during and after menopause,” explained Dr. Gamaliel Tayao, Abbott’s Head of Medical Affairs in the Philippines. “As nutritional needs increase and intake may decline, targeted supplementation can help support muscle mass and functional strength.”

Improve sleep quality
Around 40% of women in their late 40s and early 50s experience sleep difficulties. Establishing a consistent bedtime routine and limiting caffeine or alcohol before sleep can improve recovery, energy, and overall well-being.

A new perspective on midlife

Midlife is not a period of decline—it is an opportunity to refocus on strength, health, and longevity. By understanding the impact of menopause on muscle health and taking proactive steps, women can continue to live active, independent, and fulfilling lives.

When women invest in their strength, they are not just maintaining their health—they are building the foundation for a more confident, resilient future.

For more information on maintaining strength and vitality, visit ensure.com.ph.